Building Muscle, Get Bigger and Stronger Spending Less Time in The Gym
You will be more successful by putting more effort towards you goal. The widely accepted truth that has always been applied in most areas of life. The harder you study, the better grades you will achieve.
Therefore, it only makes sense that the more time you spend in the gym, the stronger and more muscular your physique will become, correct? Contrary to what you might think, the answer to this question is a gigantic no! It is in this area of bodybuilding that conventional wisdom goes straight out the window, down the street and around the corner. I know what you might be asking yourself: “Spending less time in the gym will actually make me bigger and stronger?” The answer is yes! It really will, and when we examine the muscle-growth process from its most basic roots, it becomes quite clear why this is the case.
Every single process that occurs within the human body is centered around keeping you alive and healthy. We become uncomfortable when we are hungry or thirsty, we acquire a suntan when high amounts of UV rays are present, we build calluses to protect our skin, etc. So what happens when we break down muscle tissue in the gym? If you answered something to the effect of “the muscles get bigger and stronger”, you are absolutely correct.
A threat to the musculature has been posed by resisting the muscle’s present capacity. The body recognizes this as potentially harmful and as a natural adaptive response the muscles will increase in size to protect the body against this threat. The body will continually build and adapt as we regularly and consistently increase the workload over the weeks.
Does that seem easy?Of course, it is. But, while this is ultimately the case, the key is to realize that muscles only grow bigger and/or stronger when given enough time to recover. Muscle growth requires the necessary amount of recovery time.
Training with the minimum amount of volume needed to get a good respose should be your goal. Once you have pushed your muscles beyond their present capacity and have triggered your thousand-year-old evolutionary alarm system, you have done your job. In order to keep the time your body needs to heal to a minimum, avoid putting unnecessary stress on it.
Most people train way too often and with far more sets than they really need to. High intensity weight training is much more stressful to the body than most people think. The majority of people structure their workout programs in a manner that actually hinders their gains and prevents them from making the progress that they deserve.
Here are 3 basic guidelines that you should follow if you want to achieve maximum gains: 1) Train no more than 3 days per week. 2) Do not let your workouts last for longer then 1 hour. 3) Perform 5-7 sets for large muscle groups (chest, back, thighs) and 2-4 sets for smaller muscle groups (shoulders, biceps, triceps, calves, abs).
Proper exercise requires completion of the required sets to a level of concentric muscular failure. If you consistantly train hard, training longer and more often than this will be counteractive to your goals and gains.
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